4. Work on straightening your arms and legs, and lengthening your back as much as possible.

5. Think about moving the front of your thighs toward the back of your thighs. Having a friend pull the top of your thighs back can help you get the full benefit of this pose, by taking the weight off your arms.

6. Hold for 30 to 45 seconds.

7. If this is too easy, place your hands on some thick books or directly on the floor instead of on a chair.

AVERYPOWELL

Knees to Chest

1. Lie on your back, bring your knees into your chest, and hug them.

2. If you like, you can gently rock from side to side.

3. Breathe deeply into your lower back and with each exhalation, allow your entire back to relax just a little bit more.

4. If this position hurts your knees, roll up two washcloths and place one behind each knee.

AVERYPOWELL

Legs-Up-the-Wall Staff Pose

1. Lie down with your buttocks at the wall (or at least as close as possible).

2. Extend your legs up the wall. Flex your toes toward you and work on getting your knees straight by extending the hamstrings.

3. Stay in this position for a minute or two, then go on to the next pose.